Newsletter

Coach's Corner

An Alternative Approach to Goal Setting

By Coach Declan McDonnell

One of the great things about running is that it’s easily measured. Times don’t lie! Racing our past selves and coming out on top is one of the great thrills of the sport. This can also be a trap. There are a couple of features of this fact that can be problematic for goal-setting.

Things that are easily measured often are just a convenient proxy for the things that are really important, and sometimes don’t quite capture what we’re really after (losing weight doesn’t necessarily mean you’re healthier.)

Because it’s easily measured and gives us an idea of how successful we were, PRs are glorified above all else, while the hard to measure but more important things get ignored.

I’m not totally against having a time goal. It can be really motivating to be close to a time goal late in the race. It can be also be counterproductive. Too far off your goal, and you get discouraged and slow down even further. Too far ahead, and you get complacent, happy to just cruise it in for a big PR.

When you think about your next big race, I challenge you to instead set goals that are not time based. A better approach is to set some decision-making goals for yourself. These should be centered around two parts of the race - early on, where you have to make decisions to be smart, and late in the race, where you have to make decisions to be tough. To figure out how to do this, think back to past races. Where did you struggle mentally? Do you go out too fast? Or perhaps late in the race you too often give in to the voice that tells you it’s okay to slow down? Give these things some thought, and write down the decisions you want to make in your next goal race.

The real measure of a good race is not your time – it’s whether you got the most out of yourself on the day. The only person who knows whether you did that is you. If you write these decision goals down, vocalize them to your coach, and visualize overcoming them in your mind before the race, you’re much more likely to make this happen.

When Eliud Kipchoge ran the Berlin Marathon in 2018, he was expected to set a new world record. Anything else would have been viewed as a failure. But when asked about this before the race, he demurred. His only stated goal? “I hope to run a beautiful race.” Not a bad example to follow!

Team News

Our team camp will be this Labor Day in Ludington, MI. Interested? Sign up here.

Save the date! The 2019 DWRunning team photoshoot will be 6/2 in the city

Want to get some bloodwork done? Use discount code ‘DWRUNNING’ for 15% off at InsideTracker

An Illustration by Coach Dan Kittaka

The last 10 miles of the London Marathon, I would touch my singlet to remind myself that our team stays tough when it hurts. We’re very fortunate to be able to draw such inspiration from our teammates! Thanks!

Upcoming Events & Major Races

May Birthdays

5/5 - Tim Maier

5/18 - Yuki Hirao

5/19 - Alex Weems

5/26 - Carol Villegas

5/30 - Caleb Kadera

5/31 - Matt Stanesby

Feedback

Have a witty or punny 'name' for a section above? Like something that's included or feel that something's missing? Have a recommendation for a recipe, article, or podcast to share next month? Please feel free to leave any feedback you may have on how to make DWRunning's monthly newsletter better!

Coach's Corner

By Coach Dan Walters

We did it! We navigated running through another winter - well done y'all! Springtime means lots of things for us runners - time to bust out the t-shirts, get off those treadmills and reclaim some morning sunlight. And best of all, time for spring racing!

This spring racing can be tricky though. Running through the winter (for most of us) required even more 'trusting of the process' than usual. If we're training outside all winter it's cold, dark, windy, icy and we're in many pounds of extra clothing. Hitting consistently fast workouts (and feeling good doing them) is hard, sometimes impossible. So instead, we play the hand we're dealt and trust that working hard (even when resulting in slower times) is giving our bodies and minds the stimulus they need to adapt and improve. Workouts can be slow, grinding, and frustrating; we've all been there. The same goes for running on treadmills inside - although gyms are climate controlled, many times they’re hot and the repetitive nature of treadmill running can really wear on us mentally and physically. The winter grind exists whether inside or out and if we're not careful, it can appear like we're working hard and not improving as we'd like.

Then the weather turns. It gets warmer and brighter. We can wear less clothing outside and we emerge from our treadmill hibernation. These outdoor runs allow us to start feeling like ourselves and actually run fast consistently. And we feel good doing it! That said, an issue can arise as we charge into our spring racing. If we let how we felt (and the splits we hit) during our winter training affect how we attack our spring races, our goals can seem impossible. "That pace was so hard in February and March, there's no way I can do it for so much longer in April and May. How will it even be possible?"

We can't look at things that way. Comparing winter training to spring racing is comparing apples to oranges.

Pouring in miles and workouts during those dark, cold winter months while wearing all those clothes is HARD. Getting on the treadmill over and over and over is HARD. But you and your coach laid out a plan that allowed for these difficulties and you put in the work. Your heart, lungs, and muscles worked at the proper effort levels for the proper durations all winter. You don't have sexy splits to show how fit you are, but you do have a mountain of WORK at high effort levels.

If you shape your confidence with the individual splits you hit this winter (and how you felt hitting them), you'll have shaky confidence this spring.

If you shape your confidence with the work you poured in and the effort levels you worked at, you'll know your body and mind are calloused and ready for the spring. Trust your work over your exact splits. Trust your body over your watch.

Lean on your work. Lean on your consistency. Lean on your ability to persevere, to adapt to crappy conditions, to work through fatigue. It's why we saw such fantastic racing at St Paddys Day 5k, Shamrock Shuffle and the March Madness Half Marathon. Conditions were finally great, we trusted our bodies and we RAN HARD.

Hard winter work + race day magic = spring PRs!

Team News

DWRunning has adopted a mile along the Prairie Path - if you’re available to help pick up trash after this Saturday’s LR, let Allie know

Save the date! The 2019 DWRunning team photoshoot will be 6/2 in the city

Interested in a backpack, a team jacket, or some casual gear? Place an order here by 4/8

Registration for the Atlanta Marathon, HM, & 5k, hosted the same weekend as the Olympic Trials is now open! See email from Allie for more details

An Illustration by Coach Dan Kittaka

The people of Boston celebrate marathon runners unlike any other town I’ve observed. It seems to me that they see the sweat and struggle as a sacrifice in their honor and respond with shouts of encouragement and thanks. I certainly would have faltered more without them. It is this celebration of the culmination of the runners’ dreams that I believe makes the atmosphere so intoxicating.

Meet the Newest DWRunner!

Have a witty or punny 'name' for a section above? Like something that's included or feel that something's missing? Have a recommendation for a recipe, article, or podcast to share next month? Please feel free to leave any feedback you may have on how to make DWRunning's monthly newsletter better!

Coach's Corner

‘Why I Coach’ By Coach Shawn Lucas

I was recently asked by a recruit’s parent (UIC recruit) why I coach, especially when I am not full-time. Could I possibly be giving enough of my time to the athlete? That was their concern at least, that their child wasn’t going to get the care they felt was needed. Before I answered their question, I posed some questions of my own. “What qualifies as enough time in your mind?” “Does a coach have to always be present or can ground work be laid out and expectations of an athlete be made?”

Back to the question on hand though…my response was this. “I coach to relay knowledge to an athlete, knowledge I wish I knew when I was in their place years ago, knowledge from learning from mistakes, knowledge from continuing to learn new and innovative ways to train, especially when lack of resources forces you to be creative. But, most of all I coach for that glimmer of light you see in an athlete’s eyes after a PR, that smirk after crushing a workout, the doubt turning into faith.”

I often associate coaching to being a parent. I have 2 very young kids, Graham 3 and Charlie 8 months. They are literally like a sponge and absorbing so much every single day. Sometimes you don’t even know they are listening and then days or weeks later you become WOW’d. I can remember when Graham took his first steps, the feeling that you had something to do with it, but literally he did that all on his own, he took something brand new and did it and his confidence grew and grew each and every time he would walk and fall down. But, he got back up every time and is now a running machine.

That is why I coach. I have learned a lot in my 20 years of running and now 8+ years of coaching. My old modo was “Quality over Quantity” but as any good professional I keep learning and tweaking and now have come to understand that that term is too basic, it isn't good enough. It’s quality in the quantity you can sustain. Specifically for distance runners, the more quality miles within our quantity, the better our workouts will become and thus the more yearly PR's we will attain. As coaches, our job isn’t to give the athletes the answers, it’s to put them in a place to figure it out on their own. We write workouts, we help put together pre and post run core and strength routines. It’s up to the athlete to put in the work and challenge themselves every day to break through to unchartered waters. For us coaches, when our athletes crush a workout or PR beyond where they believe they could or on the flip side, are able to recognize why a workout or race didn’t go so hot, but are able to bounce back and be resilient to defeat, well, that’s why I love coaching, much like I love being a Dad.

An Illustration by Coach Dan Kittaka

During rough patches, I like to think about my training as slowly cleaning an obscured mirror. Like a foggy mirror, my performances and workouts may not yet reflect the person and athlete I am, but slowly and surely my belief in who I am helps me persevere in the hard work of uncovering a truer reflection.

Meet the Newest DWRunner!

Have a witty or punny 'name' for a section above? Like something that's included or feel that something's missing? Have a recommendation for a recipe, article, or podcast to share next month? Please feel free to leave any feedback you may have on how to make DWRunning's monthly newsletter better!

Coach's Corner

By Coach Dave Walters

Think about the last marathon that you ran. You passed several photo stations where photographers were snapping away, sometimes yelling at you to ‘smile’! As you approached the station you got yourself ready for the photo of a lifetime — shoulders back, arms pumping, head held high, natural (?) smile. You ‘checked in’ with yourself and altered or corrected your form. Did you notice that by doing so your pace picked up imperceptibly? That your effort may have been a little less for the real estate gained per stride? Wonder why?

Disengaging your mind from your body - checking out - occurs to everybody on every training run. We think about all sorts of things to make the miles pass quicker. Wearing headphones during training adds to that. Checking out is fine to a point……as long as we check back in on a regular basis.

Checking in means that you are paying particular attention to your body and form. I encourage EVERYONE to develop the habit of minding their form at certain intervals in training and racing. Self awareness and self correction can mean the difference between a 3:10 marathon and a 2:55 finish…..it’s that critical. Totally disengaging your mind from your body for the entire race can lead to a poor and unnecessarily slow result.

Checking in correctly is a simple process. At each corner, hill, or other rhythm disruptor — check in. Ask yourself…..are my shoulders back (and opening up my lung capacity) or hunched forward (diminishing it)? Are my hips forward and abs engaged? Am I actually USING my arms to propel me forward for extra inches per step, or am I carrying them along for zero help? Am I engaging my glutes for extra real estate per stride or are the glutes coasting? Am I pushing off with my toes for even more inches per stride? How’s my breathing — big deep (and relaxed) belly breaths? And don’t forget the brain! Positive thoughts or negative ones? Smiling or frowning? Smiling athletes run faster!

As for headphones, I personally only use them in the gym while on the elliptical. There are a dozen (or more) reasons to NOT wear them while running outside.....but the number reason is they distract you from the task at hand: checking in.

One final thought. I’ve had the pleasure of running large segments of my last two Chicago Marathons with the super fit DWRunner Sasha Edge. We are relaxed running together and feed off of each other’s energy. When you are relaxed and confident in your pace and teammate it is SO much easier to stay checked in. One of the massive advantages of training with a large group of motivated runners is that you can feed off that energy and learn to trust your teammates which allows for more self awareness ie checked in state.

Checking in is a practiced art. Rededicate yourself to excellence and make this a part of your daily routine!

We’ve got a new logo for this year! Check it out throughout this newsletter

Racing the Boston Marathon? Fill out your plans here. We’ll also be hosting Wednesday workouts at the Morton Arboretum on specific Wednesdays between now and Boston - check the cal!

An Illustration by Coach Dan Kittaka

Sheer willpower alone is a cold companion for winter training. A strong belief in our process is like an ember that will warm you in the nastiest conditions. Lean into your coaches and teammates to keep your coal of belief glowing.

Have a witty or punny 'name' for a section above? Like something that's included or feel that something's missing? Have a recommendation for a recipe, article, or podcast to share next month? Please feel free to leave any feedback you may have on how to make DWRunning's monthly newsletter better!

Quote of the Month

"If you want to be in charge of the pain, you have to let it in. That’s the key to being able to endure a lot of pain - it’s to know it intimately, it’s coming along for the ride but it doesn’t get to drive and sure as sh*t can't pick the music." -Scott Fauble (2:12 marathoner + 7th place at 2018 NYC Marathon)

Coach's Corner

By Coach Dan Walters

I’ve always had an old school view on pain and discomfort, clearly introduced to me by my father. That view summarized as follows: if you’re doing something difficult and you want to succeed, you’re going to have to pay the price of admission. The challenge will hurt, it will knock you down, and it will frustrate you. I was taught to be ready for this pain and to fight back. I was taught that if I wanted to overcome the challenge badly enough, I could withstand anything and get what was mine.

But how do we actually develop that fight and toughness? Does it just happen by willing ourselves there? If I say I want it bad enough, will I come through when the chips are down? Just because I say I’ll run through a wall 20 miles into a marathon, will I actually do it when I’m tired and my brain is begging for respite?

I thought about a lot of this on our recent hike in Patagonia - 5 days covering 80 miles of rocky, hilly terrain. We each carried a 30+ pound pack with all of our food and gear. And while we did get pretty darn lucky with the weather, we faced quite a bit of cold, wind, and some rain. We were sweaty, smelly, hungry, tired and sore for five days. I’ve tackled a fair amount of physical challenges, but this one was difficult in its relentless grind.

Don’t get me wrong, it was all worth it. We saw some of the most breathtaking mountains, lakes, and glaciers imaginable. However, no matter the scenery, I found myself with aching feet and depleted energy midway through each of the last few days. And as is human nature, I immediately felt sorry for myself. “If I’m this tired now, how the hell am I going to make it 4 more hours? This hurts and it sucks.” I’m not sure if any of us can ever rewire our brain to avoid this gut reaction; instinctual emotions are nearly impossible to avoid. But we DO have control over how we react to these emotions once they arrive.

So on this trip, in those moments of pain, I worked to identify when I was having a pity party and consciously decide to just sit with my pain. Not dodge it, not wish it away, not wiggle out of it. And I didn’t grit my teeth to bully right through it. But instead, I welcomed the pain. I invited it into my house and let it sit down with me. I decided to calmly and quietly have a discussion with the pain and with my body. “My feet hurt, really bad. But that’s all it really is, it just hurts. Nothing is wrong, just my feet sending signals to my brain. All is good, I will deal with this.” I was able to calm my mind and diminish the power the pain previously had over me. I worked to turn off the alarms blaring in my head and calmly walked myself through the discomfort.

And you can practice this in your life without loving the outdoors, climbing mountains or wrestling with grizzly bears. We so often get caught in normal unplanned situations where we’re downright uncomfortable.

Waiting outside for the bus in the freezing cold?

Getting a blister on your run?

Get caught in the rain with no umbrella?

Need to climb a bunch of stairs after your run?

All of these things suck. You can either lean away from them or lean right into them. Don’t throw away these opportunities to harden yourself mentally. If you lean away from these uncomfortable moments in daily life when your mind is clear, how will you ever lean into pain when your mind is compromised during training and racing? As you gain better control over your emotions in life, you’ll be able to bring these skills over to your big workouts and races. You’ll have loads of practice staring down pain, calmly pushing it aside and continuing to take care of your business.

And let’s not confuse this development of toughness with bullishly working through everything. If it’s not safe to run outside, if you’re sick, feeling an injury coming on, or are mentally overwhelmed by the stresses of life - it’s important to listen to those signals and back off.

But if you are faced with ‘normal’ running discomfort or crappy weather that’s still safe to run in - calmly stand up to the challenge and work through it!

An Illustration by Coach Dan Kittaka

The glow of this late night, walk-up sandwich shop draws a hungry crowd like moths to a flame. I pushed through the discomfort of my limited Portuguese language ability to order the “Cervantes Especial e cerveja.” Hunger for a unique experience and a tasty snack helped me overcome the discomfort of the situation just like our hunger to be come better athletes drives us into the throes of training and racing. As we step into a new year, stay hungry!

Meet the Newest DWRunners!

Have a witty or punny 'name' for a section above? Like something that's included or feel that something's missing? Have a recommendation for a recipe, article, or podcast to share next month? Please feel free to leave any feedback you may have on how to make DWRunning's monthly newsletter better!

Quote of the Month

“Geology is the study of pressure and time. That’s all it takes really... pressure... and time...” - Shawshank Redemption

Coach's Corner

By Coach Declan McDonnell

December is here, folks. It’s probably the best month during the worst season, which is a bit like the inflatable football field beer cooler I won at the family White Elephant last Christmas. I was pretty fired up at the time, but there wasn’t anyone handing out iPod videos either. That being said, now is the time to take advantage of the early season holiday cheer and roll right through those first few first sub zero days.

Every challenge brings opportunity, however, and there are two that come to mind with winter training - the first is a perk and the second is a habit to reinforce. The perk is that we don’t get to run in ideal conditions very often. It’s dark, there’s snow on the trail, we’re wearing more gear, and there’s somehow always a headwind from the north and south on the path. This can be useful! It means that it becomes that much more difficult to compare our present self to our past achievements. Learning to listen to your body and to understand your effort is so valuable. Our bodies adapt best when we learn how to stress it based on where we are today, not on where we have been in the past or where the GPS says we should be. Take advantage of the chance to put your head down and put in the work. When you look up again in the spring, you might surprise yourself.

The habit I challenge you to practice this winter is persistence. Persistence beats perfection any time of the year, but it’s something I have to remind myself more often during the winter months. Perfection is unsustainable, and often leads to a binary on/off mentality. This can manifest itself within a workout, or within a week of training. Just because you didn’t hit the times on the first few reps doesn’t mean you should skip the rest of the workout – refocus, reassess what’s attainable on that day, and achieve what you are capable of. In the same vein, just because you skipped your run Monday and your mileage is off for the week doesn’t mean that the rest of the week is a loss – refocus, reassess what’s attainable, and get out there the next chance you get.

An Illustration by Coach Dan Kittaka

There is nothing quite like a cross country race! This past month, the ladies of DWRunning placed second at the Illinois Club Cross Country Championship.

Our next opportunity to race over hill and dale is at the 10th annual Daniel Burnham Open, January 20th, 2019. If you’re interested in participating, mark your calendar and talk to your coach! More details to follow!

Meet the Newest DWRunners!

Have a witty or punny 'name' for a section above? Like something that's included or feel that something's missing? Have a recommendation for a recipe, article, or podcast to share next month? Please feel free to leave any feedback you may have on how to make DWRunning's monthly newsletter better!

Quote of the Month

“We compete not for the sake of defeating others, but in order to bring forward our own capacity. Our best capacity comes forward only when there are other people around us. They inspire us to bring forward our utmost capacity, and we inspire them to bring forward their utmost capacity.” - Sri Chinmoy

Coach's Corner

By Coach Dan Kittaka

“Waaawhooop!”

A few startled anglers crane their necks, not the least among them, a great blue heron who subsequently took flight, soaring over the source of the joyous cry, our teammate, Paul Graessle. This expression of excitement and joy was contagious. I found myself startled into another level of appreciation and celebration of the run.

This moment reminds me of the importance of cultivating community highlighted in Brad Stulberg’s excellent piece “It's Okay to Be Good and Not Great.” If you haven’t read it yet, do so now! I’ve been ruminating on its map towards long-term success on a near daily basis since I first read it a few weeks ago. In the piece, Stulberg calls out the dangers of sacrificing community on the altar of productivity in our pursuit of success. He urges, “The extra effort it takes to regularly be with others ‘in real life’ is worth it.”

I’d like to address a couple stumbling blocks associated with this concept. First, you don’t need to have Paul-like levels of charisma or a certain level of success to contribute to the DWR community. None of us have “arrived” so let’s journey together. Second, while physical proximity is important, if you’re not local, that doesn’t automatically exclude you from benefitting from and contributing to our community. Let’s replace “in real life” with “real in life” whether local or not. Stulberg highlights that research has shown “the more you can bring your entire self to everything you do—the good, the bad, the sad, and the ugly—the better you’ll feel and the better you’ll be.”

Let’s keep getting better together!

Team News

We’re having an inner-team “competition” to see who hits the team’s 500th PR! The person to do so will get a pair of shoes from NRC paid for by DWR!

Meet the Newest DWRunners!

Have a witty or punny 'name' for a section above? Like something that's included or feel that something's missing? Have a recommendation for a recipe, article, or podcast to share next month? Please feel free to leave any feedback you may have on how to make DWRunning's monthly newsletter better!

Quote of the Month

"There is no avoiding pain, especially if you’re going after ambitious goals. Believe it or not, you are lucky to feel that kind of pain if you approach it correctly, because it is a signal that you need to find solutions so you can progress. If you can develop a reflexive reaction to physical pain that causes you to reflect on it rather than avoid it, it will lead to your rapid learning and evolving." - Ray Dalio

Coach's Corner

Happy October all! I'm so pumped up to be right in the thick of racing season. The Berlin Marathon crew got the ball rolling nicely; let's keep the pedal down!

I really like the above quote from Ray Dalio, and with the fall racing season upon us, it's a fantastic reminder of what's in store for us when we toe the line. All racers have similar doubts as race day approaches - "Am I ready for the challenge of race day? It's going to hurt a lot! Am I ready for that?" First, the answer is YES. Second, pain is often twisted into something bad. Something that means you're doing poorly. A feeling that should be avoided. However, the only way you are going to accomplish a goal (a PR, placing well, etc) is by going through pain. A lot of it. If you refuse to acknowledge RIGHT NOW that you will go through pain, you will not be prepared for it on race day and in the compromised mental state that accompanies late race fatigue, you will back off and give pain power over you. If instead you view pain as a GOOD thing (since on the other side of pain is success!), you will be ready for it. When pain comes, you will calmly identify it, embrace it, move it aside, and continue executing and competing.

There is nothing wrong with pain. It is supposed to be there and it actually lights the path towards victory. Make sure you follow along!

An Illustration by Coach Dan Kittaka

Welcome to Refuge Les Mottets, a remote hostel on the Tour du Mont Blanc. On the tour, it became routine to climb thousands of feet only to immediately unravel that work with a rapid and equal descent. Both the peaks and the valleys were fleeting reminders to find value and joy the in-between times. Not every run, race, or even training cycle will be a peak and, with perseverance, valleys will pass, too. Finding value and joy in the in-between has made running so rich for me and I hope the same for you.

Meet the Newest DWRunners!

Have a witty or punny 'name' for a section above? Like something that's included or feel that something's missing? Have a recommendation for a recipe, article, or podcast to share next month? Please feel free to leave any feedback you may have on how to make DWRunning's monthly newsletter better!

Coach's Corner

Happy (almost) September all! Coach Dan Walters here and welcome to our first monthly team newsletter! I'm super excited to use this as a platform to share DWRunning Team news, the first installment of illustrations by our talented artist (and coach) Dan Kittaka, standout team race performances and upcoming events with you.

This past week I was watching an episode of Jerry Seinfeld's show "Comedians In Cars Getting Coffee" with Dave Chappelle. I've only seen a few episodes but this one caught my eye since, well, Dave is the best. Not only because he's a brilliant performer, joke writer and social commentator, but because he's fearless. He understands that in order to go into uncharted waters on stage and get monster laughs, he needs to be willing to fail. And not only willing to fail, but excited to fail, since this is where true growth lives. This line from Dave about having a tough time on stage really showed that:

"I'm a real upside oriented guy. If I start tanking, even if I'm bombing, THAT'S fun. 'Can I get out of this?'"

As we are all working towards big races this fall, we are all training HARD to get there. With big training comes risk as we push ourselves harder than ever; some sessions will go great, others won't. If your goals are big enough, failure is not an anomaly, it is a given. Everyone goes through it and it's part of the gig. What I really want all of us to aim for (this includes myself both as an athlete and coach) is that WHEN we're in the middle of a workout or race that on the surface isn't going well, to think "can I get out of this?" and "how can I learn from this and what silver linings can I find?". Not after the fact, but right then and there, right in the middle of the struggle. Can you run with good form? Can you control your breathing? Work on hydration/fueling? Work on staying positive and becoming tougher? Can you compete hard with those around you? Re-frame your thinking so you're always on offense, always willing to learn and embrace the hand you've been dealt!

Team News

We've started up Workout Wednesdays on Instagram where we'll be featuring a new DWRunner's workout each week!

For those racing Indy Monumental, please record your plans in this Google doc

Available the Friday/Saturday of Chicago Marathon weekend? We need volunteers for the expo - email Allie if you're free!

NRC accidentally gave us a 5% smaller discount on Brooks items at our NRC/Brooks day in July. They've given us some Brooks goodies to make up for it - see Allie at a LR if you made a Brooks purchase that day!

An Illustration by Coach Dan Kittaka

"Ecola State Park near Cannon Beach, OR - July 13th, 2018". The described run can be seen here.

These tenacious trees reminded me of the saplings we plant each day in our fitness forests. They bear evidence of the winds off the Pacific while still standing tall and proud. After completing this sketch, I added to my own fitness forest by running on the neighboring Lewis and Clark trail.

Meet the Newest DWRunners!

Have a witty or punny 'name' for a section above? Like something that's included or feel that something's missing? Have a recommendation for a recipe, article, or podcast to share next month? Please feel free to leave any feedback you may have on how to make DWRunning's monthly newsletter better!